Functional Strength Training​ Forums Getstrength Community Forum – Strength and Conditioning Training Archives Strength / Mass / Power / Speed Programs Off Season Weights Program – this will be individualised to meet the specific needs

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  • #23467
    ashley
    Guest

    Off Season Plan – this will be individualised to meet the specific needs of each player but as a generic outline I hope this provides an insight in the available options and my general philosophy of strength/power development, cheers, ashley

    Off Season Weights Program

    Forwards

    1 x Beastly Circuit or Lower Body Strength

    2 x Upper Body Size/Strength/Endurance

    1 x Full Body Power

    Backs

    1 x Lower Body Strength or Full Body Power

    2 x Upper Body Size/Strength/Endurance

    1 x Full Body Power

    Lower Body Strength

    1 x Olympic movement

    1 x Squat

    1 x Single Leg exercise

    1 x Hamstring/Lower Back

    Week 1 – 6,5,4,4

    Week 2 – 5,4,3,3

    Week 3 – 4,3,2,2

    Full Body Power

    Choose two (2) exercises from each category:

    Wk 1 – 3 sets x 5 reps @ 60%/Contrasts 3 sets x 10 reps

    Wk 2 – 4 sets x 4 reps @ 70%/Contrasts 4 sets x 8 reps

    Wk 3 – 5 sets x 3 reps @ 80%/Contrasts 5 sets x 6 reps

    (1a) Power Snatch or Power Clean or Clean Pulls or One Arm DB Snatch

    (1b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump outs

    (2a)Quarter Explosive Squat or Band Box Squat or Jump Squat

    (2b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs

    (3a) Push Press or Band Bench or Split Jerk or One Arm Barbell Throws one end in a corner or Push Press

    (3b) Clap Push ups or Plyo Rebounds or MB Cross-Over Push ups

    Upper Body Strength/Size/Endurance Program

    Warm up Circuit then;
    ash_program22.jpg

    Core Training:

    After each workout out, select from the following options and do a core circuit, for 10 minutes total time: Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops

    Beastly Metabolic Circuit

    6 sets x 6 reps – do not put the bar down until you finish all 36 reps

    Option 1: Power Clean from floor/ /Front Squat/Push Press/ Power Clean from Hang /Bent Over Row / Romanian Dead Lift/Skip or Row 3 minutes

    Option 2: Power Snatch from floor/Overhead Squat/Push Jerk Behind Head/Combo Good Morning/Jump Squat/Power Clean from Hang/ Skip or Row 3 minutes

    Option 3: Deadlift/Romanian deadlift/Bent over row/Power clean/Front squat/Push press/Back squat/Good morning/ Skip or Row 3 minutes

    Option 4: Snatch grip deadlift/Snatch pull/Upright row/Power snatch/Reverse lunge/Push jerk/Jump squat/ Skip or Row 3 minutes

    #25016
    super78
    Guest

    Ashley

    I’ve tried to find out what a Beastly Circuit is without success – could you explain what it is?

    Many thanks

    Iestyn

    #25015
    ashley
    Guest

    Hi there, here are some examples I have been using, they origianlly come
    form Alwyn Cosgrove, and are called beastly due to the configuration of
    the Three 6’s, the number of the beast, from the book of the Apocalypse,
    I think, 666, so 6 exercises, performed for 6 sets of 6 reps on each,
    cheers, ashley

    Beastly Metabolic Circuits

    6 sets x 6 reps – do not put the bar down until you finish all 36 reps

    Option 1: Power Clean from floor/ /Front Squat/Push Press/ Power Clean
    from Hang /Bent Over Row / Romanian Dead Lift/Skip or Row 3 minutes

    Option 2: Power Snatch from floor/Overhead Squat/Push Jerk Behind
    Head/Combo Good Morning/Jump Squat/Power Clean from Hang/ Skip or Row 3
    minutes

    Option 3: Deadlift/Romanian deadlift/Bent over row/Power clean/Front
    squat/Push press/Back squat/Good morning/ Skip or Row 3 minutes

    Option 4: Snatch grip deadlift/Snatch pull/Upright row/Power
    snatch/Reverse lunge/Push jerk/Jump squat/ Skip or Row 3 minutes

    #25017
    super78
    Guest

    Ash

    Brilliant thanks for that!

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